MONDAY 160523

Thruster, 5,3,1,1,1 Repetitions. Work up to a new 1RM using the rack.

Rest as needed then,

As Many Rounds As Possible in 12:00 of,
Run 400 Meters
10 Bar Over Burpees
Thruster, 5 Repetitions (Using 70% of 1RM Load)

Note: Today’s workout utilizes the “Threshold Mash-up” methodology to make for a challenging session. Racks’ will only be used for the opening 1RM determination. The AMRAP will start the barbell on the ground.

Jhonee'

Jhonee’ is Athlete Of The Week!

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Congratulations to Jhonee’ who was recognized as Athlete Of The Week at CrossFit Amundson. Every day at our gym, your sure to see Jhonee training hard at either the 8AM or 5PM CrossFit class. Her dedication, determination, and perseverance are an absolute inspiration to everyone who knows her. Jhonee’ has been working extremely hard in all of her skills, but what has been the most incredible progress has been her Pull-up. In addition to being a great Athlete, Jhonee’ is super encouraging of her training partners, and is a great testimony to the power of personal belief. Congratulations Jhonee’ on all your success, and keep up the great work!

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Monday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Our LIGHT workout will be our HQ programming today. Get ready to lift some weight!

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

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